Beginners Workout Programme
Beginner's Workout: Week 1-3
- Complete the following workout twice a week for the first week. If you feel comfortable, increase this to three times a week for the following two weeks.
- Rest for at least one day between workouts.
- Do one circuit for the first week.
- Step up to two circuits in weeks two and three, taking, two to three minutes' rest in between.
- Move between exercises with minimum rest.
- You should complete the workout in well under 30 minutes.
Week
Body Part and Exercise
Circuit & Reps
Week 1
Warm up with a 5 minute cardio activity and some mobility movements.
- Legs
- Leg press1 circuit x 15 reps
- Chest
- Bench press1 circuit x 15 reps
- Upper back
- Lat pulldowns to the front1 circuit x 15 reps
- Shoulders
- Seated machine press1 circuit x 15 reps
- Biceps
- Barbell curls1 circuit x 15 reps
- Triceps
- Tricep pushdowns1 circuit x 15 reps
- Lower Back
- Hyper Extensions1 circuit x 15 reps
- Calves
- Seated calf raises1 circuit x 15 reps
- Abs
- Crunches1 circuit x 15 reps
Week 2-3
Warm up with a 5 minute cardio activity and some mobility movements.
- Legs
- Leg press2 circuit x 15 reps
- Chest
- Bench press2 circuit x 15 reps
- Upper back
- Lat pulldowns to the front2 circuit x 15 reps
- Shoulders
- Seated machine press2 circuit x 15 reps
- Biceps
- Barbell curls2 circuit x 15 reps
- Triceps
- Tricep pushdowns2 circuit x 15 reps
- Lower Back
- Hyper Extensions2 circuit x 15 reps
- Calves
- Seated calf raises2 circuit x 15 reps
- Abs
- Crunches2 circuit x 15 reps
Beginner's Workout: Week 4-6
- Complete the following workout three times a week.
- Rest for at least one day between workouts.
- Move between exercises with minimum rest.
- Do two or three circuits with two to three minutes' rest between them.
- You should complete the workout in well under 40 minutes.
- Make sure your technique is sound before increasing the weights.
Week
Body Part and Exercise
Circuit & Reps
Week 4-6
Warm up with a 5 minute cardio activity and some mobility movements.
- Quads
- Leg press2 circuit x 15 reps
- Hamstrings
- Lying leg curls2 circuit x 15 reps
- Chest
- Bench press2 circuit x 15 reps
- Pec-deck2 circuit x 15 reps
- Upper back
- Lat pulldowns2 circuit x 15 reps
- Seated rows2 circuit x 15 reps
- Shoulders
- Seated machine press2 circuit x 15 reps
- Dumbell lateral raise2 circuit x 15 reps
- Biceps
- Dumbbell curls2 circuit x 15 reps
- Triceps
- Tricep pushdowns2 circuit x 15 reps
- Lower Back
- Hyper Extensions2 circuit x 15 reps
- Calves
- Seated calf raises2 circuit x 15 reps
- Abs
- Crunches2 circuit x 15 reps
Beginner's Workout: Week 7-9
- Complete three workouts per week, alternating workout 1 and workout 2.
- Do three sets of 12 reps of two exercises for chest, upper back and shoulders.
- Do one set of 12 reps for lower back, biceps, triceps, calves and abs.
- Rest 30 - 45 seconds between sets of the same exercise; rest for about 60 - 90 seconds between different exercises.
- You should complete the workout in well under 40 minutes.
- Use a heavier weight but maintain form.
Week
Body Part and Exercise
Sets & Reps
Week 7-9
Workout 1
Warm up with a 5 minute cardio activity and some mobility movements.
- Chest
- Flat dumbbell press3 sets x 12 reps
- Pec-deck3 sets x 12 reps
- Upper back
- One arm dumbbell rows3 sets x 12 reps
- Lat pulldowns to front3 sets x 12 reps
- Shoulders
- Seated dumbbell press3 sets x 12 reps
- Dumbbell lateral raises3 sets x 12 reps
- Lower back
- Hyper extensions3 sets x 12 reps
- Abs
- Roman chair abs3 sets x 12 reps
Week 7-9
Workout 2
Warm up with a 5 minute cardio activity and some mobility movements.
- Legs
- Leg extensions3 sets x 12 reps
- Squats3 sets x 12 reps
- Hamstrings
- Lying leg curls3 sets x 12 reps
- Biceps
- Barbell curls3 sets x 12 reps
- Triceps
- Bench dips3 sets x 12 reps
- Abs
- Roman chair abs3 sets x 12 reps
Beginner's Workout: Week 10-12
- Complete three workouts per week, alternating workout 1 and workout 2.
- Rest 30 - 45 seconds between sets of the same exercise; rest for about 60 - 90 seconds between different exercises.
- Do two sets of three exercises for legs, chest and upper back.
- Do two sets of two exercises for shoulders, biceps, triceps, calves and abs.
Week
Body Part and Exercise
Sets & Reps
Week 10-12
Workout 1
Warm up with a 5 minute cardio activity and some mobility movements.
- Chest
Choose 3 exercises
- Bench press machine or barbell2 sets x 12 reps
- Incline bumbell press2 sets x 12 reps
- Pec-deck2 sets x 12 reps
- Dumbbell flies2 sets x 12 reps
- Upper back
Choose 3 exercises
- Lat pulldowns to the front2 sets x 12 reps
- 45 degree seated row2 sets x 12 reps
- Seated cable row2 sets x 12 reps
- One arm dumbell row2 sets x 12 reps
- Shoulders
- Seated machine press2 sets x 12 reps
- Dumbbell lateral raises2 sets x 12 reps
- Seated dumbbell press2 sets x 12 reps
- Dumbbell flies2 sets x 12 reps
- Lower back
- Hyper extensions3 sets x 12 reps
- Abs
- Sit-ups on floor2 sets x 20 reps
- Side ab crunches2 sets x 20 reps
- Roman chair abs2 sets x 20 reps
Week 10-12
Workout 2
Warm up with a 5 minute cardio activity and some mobility movements.
- Legs
Choose 3 exercises
- Leg press2 sets x 12 reps
- Squats2 sets x 12 reps
- Leg extensions2 sets x 12 reps
- Lying leg curls2 sets x 12 reps
- Lunges2 sets x 12 reps
- Standing leg curls2 sets x 12 reps
- Biceps
Choose 2 exercises
- Dumbbell curls2 sets x 12 reps
- Barbell curls2 sets x 12 reps
- Cable curls2 sets x 12 reps
- Triceps
Choose 2 exercises
- Tricep press downs2 sets x 12 reps
- Bench dips2 sets x 12 reps
- Close grip bench press2 sets x 12 reps
- Calves
Choose 2 exercises
- Seated calf raises2 sets x 12 reps
- Standing calf raises2 sets x 12 reps
- Donkey calf raises2 sets x 12 reps
- Abs
Choose 2 exercises
- Sit-ups on floor2 sets x 20 reps
- Side ab crunches2 sets x 20 reps
- Roman chair abs2 sets x 20 reps